How to Lose 0.5kg in a Day

Losing weight is a long and arduous journey. Most doctors recommend that we should not lose more than 0.5-1kg per week to be able to lose weight in a healthy way. ^{[1] X Trusted Source Mayo Clinic Go to the source} However, if you have to lose weight in a few days, you can still lose about 0.5kg of water weight per day by cutting back on salt, carbohydrates and drinking too much water. While you can effectively lose weight that way over the course of a few weeks, the weight loss effects will slow down once the water weight is balanced. If you want to lose fat in a short period of time, talk to your doctor about following a low-calorie diet for a few days.

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Lose weight fast water

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Limit salt intake to reduce water retention. Ingesting too much salt can cause the body to retain water, gain weight and create a feeling of bloating. To lose water weight, you need to limit adding salt to food. Cut back on foods and drinks that are high in salt like processed meats, salty snacks like chips, nuts, and sports drinks. ^{[2] X Research Source}

You can avoid potential salt intake by making your own foods with fresh, unprocessed ingredients.
When preparing food, you will replace salt with other delicious seasonings like pepper or garlic.
Eating foods rich in potassium like bananas, tomatoes, and sweet potatoes can help you flush excess salt out of your body.

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Cut down on carbohydrates to lose water weight fast. Eating more simple carbohydrates can cause the body to retain more water. This is the reason many people quickly lose weight when they switch to a low-carbohydrate diet. ^{[3] X Research Source} To quickly lose water weight, you should try cutting back on carbohydrate-rich foods like white bread and pasta, baked goods, and potatoes.

Try replacing carbohydrate-rich foods in your diet with fiber-rich fruits and vegetables like berries, beans, and green vegetables.
Following a diet with very little or no carbohydrates for many months will be harmful to your health. Talk to your doctor about safe ways to regulate your carbohydrate intake. ^{[4] X Research Sources}

Warning: While cutting carbohydrates from your diet may help you lose weight in the short term, a very low carbohydrate diet is not recommended for long-term weight loss. A healthy diet requires complex carbohydrates like whole grain bread and brown rice.

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Drink plenty of water to get rid of excess water in the body. This may sound odd, but drinking more water causes the body to retain less water. Adults should drink 8-10 cups (2-2.5 liters) of water per day to stay healthy, stay hydrated, and prevent water retention. However, you will need to drink more water if: ^{[5] X Research Source}

You exercise a lot
You are in a hot environment
Are you pregnant or breastfeeding?
You are sick, especially with vomiting or diarrhea
Are you following a high-fiber or high-protein diet?

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Choose water-based foods to replenish water. Filtered water is not the only source of water for the body. You can also help your body get rid of excess water by eating water-rich fruits and vegetables like melons, strawberries, and leafy greens. ^{[6] X Research Sources}

Low-salt broth or bone broth is also a good choice.

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Exercise to sweat. Exercise can remove excess water and salt from the body, helping you lose water weight quickly. Make your body sweat by doing cardio exercises like cycling, jogging or brisk walking. ^{[7] X Research Sources}

High-intensity workouts like cycling are also a great way to get rid of excess water and salt.
Just remember to drink plenty of water while working out. When you’re dehydrated, your body stores more water!

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Talk to your doctor about taking diuretics. If your body often retains a lot of water or easily gains weight, you should talk to your doctor about this condition. They can help you determine the cause and provide appropriate treatment. Depending on the amount of water you retain and the cause, your doctor will recommend medications or supplements to help flush out water and lose water weight. ^{[8] X Trusted Source Mayo Clinic Go to Source}

Fluid retention is usually treated with magnesium supplements and diuretics.
If you gain more than 1kg per day or 2kg per week, see your doctor right away. Some signs that the body is retaining water include swelling in the hands or feet, shortness of breath, coughing, nausea, and feeling full even after eating very little. ^{[9] X Trusted Source Harvard Medical Schop Go to Source}

Lose fat fast

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Ask your doctor if a low-calorie diet is safe for you. To lose weight quickly, you need to reduce the amount of calories you consume each day. Most low-calorie diets will help you get around 800-1500 calories per day. ^{[10] X Research Sources} Before starting this diet, you should talk to your doctor about cutting calories safely and for how long.

Eating just a few calories a day is not healthy for many people and won’t help you maintain weight loss in the long run.
Most doctors don’t recommend a low-calorie diet (less than 800 calories per day) unless you need to lose weight quickly for medical reasons (such as you’re preparing for surgery or managing a medical condition). such as diabetes). ^{[12] X Trusted Source National Health Service (UK) Go to Source}

Warning: Low-calorie diets can be dangerous for pregnant women, those who are breastfeeding, or people with certain health problems such as eating disorders or malnutrition. ^{[11] X Trusted Source National Health Service (UK) Go to Source}

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Calculate your daily calorie intake so you can figure out how much to cut. The amount of calories needed each day to maintain weight will vary depending on age, gender and activity level. Typically, most adult women need about 2,000 calories per day, while men need 2,500 calories. However, you will probably eat more than this, for example an American adult consumes about 3,600 calories per day. ^{[13] X Research Source} Before cutting calories, you should make a list of what you usually eat for the day and calculate your total calories. ^{[14] X Research Source}

You can find calorie information on the packaging of packaged foods, and calories are often noted on the menus of many restaurants. You can also use the following website to find the calories of most foods: https://ndb.nal.usda.gov/ndb/search/list.
If you eat 3,600 calories a day, you will need to cut 2,100 calories to reduce your daily diet to only 1,500 calories. However, you need to note that this is not enough for you to lose 0.5kg of fat per day.
To lose 0.5kg of fat in a day, you need to eliminate 3,500 calories from your diet. For many people, this is not a safe solution unless you are on an extremely high calorie diet (about 5,000 calories per day).

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Increase calorie burn by performing cardiovascular exercise. Besides cutting back on eating to reduce calories, you can also burn calories by increasing your activity level. ^{[15] X Trusted Source Mayo Clinic Go to Source For} example, if you’re following a 5,000-calorie daily diet, you could reduce 3,500 calories by reducing 2,500 calories through diet and exercise. to lose an extra 1,000 calories per day.

The amount of calories you can burn through exercise depends on many factors, like your current weight. For example, if you weigh 84kg, you can burn 1000 calories by playing basketball for about 2 hours. If you weigh 70kg, you will have to play basketball for about 2.5 hours. ^{[16] X Research Source}
To see how many calories a popular form of exercise can burn, check out the information on the following page: https://www.calculator.net/calorie-calculator.html.
Note, if you eat less calories, you will not have enough energy to exercise safely.

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Do not stick to a low-calorie diet for longer than recommended by your doctor. Low-calorie diets are not a safe or effective long-term weight loss solution. If you really need to lose 0.5 kg of fat per day, you should not try to maintain this goal for many weeks. Your doctor can help you determine the best way to transition to a healthy diet that won’t cause you to quickly gain weight back. ^{[17] X Research Source}

Remember that you often lose water weight, fat, and muscle on a very low calorie diet.

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Lose weight fast water

Lose fat fast

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